Tips to help you recover better as you get older.
I remember when I was in my 20s, going to Gold’s Gym in West Babylon, NY, on the South Shore of Long Island. This was a sleeper of a gym on an island with renowned gyms like Bev Francis’ Powerhouse gym in Syosset, NY, and Iron Island Gym in Oceanside, NY, owned by the eccentric and legendary Dr. Ken Leistner.
Gold’s was filled with bodybuilders, powerlifters, and athletes. I had the great fortune to train with, and next to, some of the greatest powerlifters to come out of Long Island, and some unbelievably good athletes like Nicky Polanco.
Lifting here was a lesson in knowledge.
It’s where I met Angry Coach, and our friendship blossomed from the back corner of the gym where all the powerlifting equipment was.
It’s where I also met this guy whose name I do not remember, but I remember how jacked he was. He was a business owner, lean, pretty strong, and in his 40s.
He said one thing to me that I know many of us heard in our 20s.
“Wait until you get 40, kid.”
I dismissed it because I had no idea of getting older yet. I was young, strong, and invincible - or so I thought.
Those were the days I worked as an electrician, training people part-time, and working club security Thursday, Friday, and Saturday nights. I was putting in hours at work, not sleeping enough, and making incredible progress with my lifts.
I had the benefit of youth behind me and took full advantage.
“Wait until you get 40, kid.”
As I started to get older and the aches piled up from my years of lifting and sport, that phrase has stuck in my head.
That sentence was true; now that I am 50, it is even more true than ever.
Unfortunately, many of us think we can defy aging, force our bodies to adapt when we should be smarter, and we pay for it with muscle tears, herniated disks, tendon ruptures, or hip replacements. Neglecting the common-sense approach to your recovery is exponentially more harmful as you age.
It doesn’t need to be that way, and it is pretty simple. Does that mean simple is easy? No, because putting your ego aside and doing the boring and sensible thing isn’t as sexy as trying to squat 600 pounds when your knees feel like two rocks rubbing together.
Instead of fighting fire with fire, it is easier to fight fire with water. Novel concept, isn’t it?
Sleep and breathwork
After a workout, your heart rate is elevated, and a cooldown can be a beneficial practice. It only takes five minutes when your workout ends.
Exercising can keep your heart rate elevated anywhere from 10 to 40 minutes, depending on your current fitness level, your workout, overall health, and age.
Doing a five-minute breathwork exercise is a quicker way to help bring it down and recover faster.
This will help you enter a parasympathetic mode.
Find a comfortable place to sit and relax, it can be in your car after your workout. Close your eyes and breathe slowly. I recommend a slow breath in, pause for a 1-2 count, a slow breath out, and pause for a 1-2 count before repeating. Keep the music off, put your phone away, and focus on the breath.
Performing this after your workout will aid in your recovery by helping your heart rate decrease faster than just rushing out of the gym to get to wherever you need to go next.
Sleep is another underrated recovery tool, and it’s not quite as straightforward as you think.
It isn’t just enough to sleep 7-8 hours a night; you have to consider what you do before bed to help you sleep soundly.
Do you lie in bed on your phone? If so, the light from your phone can keep you awake longer than necessary and keep your brain active on whatever you are doing on the phone.
Do you have a TV in your bedroom? The same applies to TVs as it does to phones.
Do you work in bed before sleeping?
Do you have a drink or two before bed? You may think that is helping you relax, but the reality is that your heart rate will be elevated from the alcohol and hinder a good night’s rest. The same goes for THC. Sure, smoking a joint may make you feel tired and relaxed, but THC will elevate your heart rate. It’s a catch-22.
Practicing good sleep hygiene will help you sleep better, sleep longer, and feel more recovered. Keep your bedroom cool by buying blackout curtains or wearing a good sleep mask. Buy a pillow that conforms to your sleeping style. These are simple habits to start, which will improve your sleep quality immeasurably.
Walking
Walking can be boring, but it’s also essential. It’s one of the easiest things to do to help your recovery. It improves your aerobic capacity, which helps your heart work more efficiently and improves your circulation. It is all part of the package of staying active.
Movement is healing. Walking helps lubricate your joints, relieve stress, boost your immune function, prevent chronic illness, and increase your energy.
In fact, the only reason you shouldn’t walk is if you cannot physically walk, and then there are other ways to get your cardiovascular exercise.
It is also free.
You don’t need a gym or a treadmill; all you have to do is put one foot in front of the other.
Boring? I don’t care. Walk outside. Find a hiking trail. Go to a park and enjoy nature. Just get it done.
Creatine
When my clients ask me what supplements to take, the answer is universal. I don’t care what their goals are, creatine is always the answer.
The benefits are a laundry list of positives.
Improve strength
Improve muscular endurance
Help reduce soreness
Helps recover faster
It can offset age-related sarcopenia
Along with the “gym” positives, research also shows it to:
Maintain brain energy levels (ATP) by acting as a buffer for high-energy phosphate. It can also regulate neurotransmitter levels and improve neuronal function.
Creatine can improve cognitive function, including memory and attention, especially in older adults.
Some research indicates that creatine may help lower triglyceride levels and homocysteine levels, both of which are associated with increased risk of heart disease.
It is the one supplement everyone should take, and there is a ton of research touting the positives of this affordable powder.
Stop lifting like you are 20
This is the hard one, and too many people forget it. Nobody wants to admit that they can’t do what they used to, and even as their body tells them to stop, their ego can get in the way.
It was the hardest lesson I had to learn as I got older.
Your joints are stiffer, your muscles aren’t as elastic as when you were younger, and you are more prone to exertion injuries. It’s why athletes mostly retire before 40, because the wear and tear they could handle at 25 becomes a monster to face at 40.
You are no different.
You may not have to face another season of NFL football as a lineman, but wear and tear will happen as you age.
If your training program is causing more pain than progress, it may be time to take a long, hard look and find a better path forward.
As Ryan Holiday says, Ego is the Enemy.
Training and fitness are about adding value to your life, not taking away from it. There isn’t any shame in admitting you are not the same person you were at 25. In fact, evolving and adapting are signs of true strength, not weakness.
Being smarter about your recovery and training will allow you to stay active well into your 60s and beyond, while others fall behind.
Lay the groundwork, start now.
